05/04/2021

10-15-20-15-10

Chest to Bar Pull-Ups

KB Goblet Squats RX (70/53) Scaled (53/35)

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FINISHER

3 ROUNDS FOR QUALITY

7/7 Plate Around the World (Athlete Choice)

14 Superman Rocks

14 DeadBugs

ADJUSTING

*Reps, Loading, Volume*…

Chest to Bar -- Athletes should be able to complete 3-5 reps at a time. The goal is not to be resting long coming off the

bar. Athletes can adjust the Pull-Up reps to 5-10-15-10-5 if they want to practice in the workout but cannot handle that

volume.

Goblet Squats -- Load should allow for athletes to complete sets of 10 reps at a time.

*Movement Adjustments*...

Chest to Bar -- Athlete can sub for Chin over Bar Pull-Ups or Jumping Pull-Ups. If they are not hanging today they can sub

for Ring Rows or Bent Over Rows.

Goblet Squats -- Sub for Lunges or Step-Ups if the athlete cannot Squat today.